How to Cope When Current Events Trigger Past Trauma

Experiencing trauma at any stage of life can leave a lasting impact.

Whether it happened in childhood, in a past relationship, or you witnessed an event that left you traumatized, the last thing you want is to carry the memories of those situations with you forever.

Unfortunately, without the right kind of help, the effects of trauma can linger.

Sometimes, you might even feel like you can’t escape what happened to you because of constant triggers.

If that sounds familiar and current events are triggering past trauma, it can easily feel like you’re experiencing the adverse event all over again. You don’t have to live that way forever.

There are things you can do to cope when current events trigger past trauma, allowing you to move forward eventually.

Let’s take a look at some of those healthy ways of coping.

Let Your Feelings Come Forward

One of the worst things you can do when experiencing a trigger is to try denying it. Acknowledge your feelings no matter what they are.

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It’s perfectly normal to experience various things — even all at once. From fear, anger, and frustration, acknowledge your feelings as they come rather than trying to push them down.

The more in tune you are with your feelings, the easier it will be to recognize your triggers.

Pinpointing the things that trigger past trauma is important.

It allows you to know what to avoid and where to “be careful,” but it also gives you a clear picture of what needs to be discussed and worked through if you decide to seek out help.

Stay Grounded

Current events can be scary and overwhelming. Anxiety caused by trauma might want you to focus on the “what ifs” of a situation.

Or, you might get stuck in an anxiety loop because of the similarities between your trauma and the current event.

Whatever the case, try to keep yourself grounded in the present. On our Denver Metro Counseling YouTube channel we have some short videos with grounding exercise based in Polyvagal theory of regulating the nervous system using a body based approach.

Other grounding activities can look like shifting your mind’s attention to the here and now.

A brief guided example:

Notice your feet on the ground. Notice the sensation of the bottom of your feet whether they are in your shoes, or on the ground. What do they feel or sense? What do you notice?

If you’re feeling triggered by something on the news or social media, step away from those things for a while. While it’s important to stay informed about current events, don’t overload yourself with information that will do more harm than good.

Practice Self-Care

In addition to limiting media consumption about current events, prioritize your well-being in other ways. Self-care is an important part of a healthy routine.

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Things like exercising, getting enough sleep, and engaging in activities that bring you joy will promote relaxation and reduce stress.

Establishing a daily routine will give you a sense of control, even when the world around you is chaotic.

Be kind to yourself and show self-compassion.

Acknowledge how strong you are when times are difficult, and focus on those strengths to get you through the triggering moments.

Lean On Your Support System

You don’t have to deal with trauma triggers on your own. Even people who haven’t experienced trauma are often struggling with the stress and confusion of current events.

Being able to talk to a loved one about your feelings can make a big difference. It will show you that you’re not alone and provide you with support.

If you’re not ready to open up to someone in your inner circle, consider joining a support group with other trauma survivors. Sometimes, seeing how others cope can give you hope and offer you new insight.

Most importantly, don’t hesitate to reach out for one-on-one help. Trauma therapy can help you get to the bottom of your triggers and why current events might be bringing up trauma from the past.

That’s a good starting point to begin your healing journey; having help along the way will show you how strong you are. Reach out to our team of licensed clinicians in Denver, Colorado today.